“Animals do it …Why can’t we?”

Lance was at the Big Bear Zoo one day to see hoping to see the animals being fed.  To his surprise they had changed the feeding routine for all zoo animals.  Lance just happened to be there on a day the zoo animals would fast.  The zoo had realized that feeding the animals daily was creating health issues for them.  After some research the zoo changed the feeding schedule for the animals to a 6-day week, fasting on the 7th. This new eating schedule have proven a positive change in the over all health of the animals.  This change reminded Lance of something he had done during his competitive weight lifting years.  Water Fasting!

What is “Water Fasting?”  First let me explain the idea, in this case we are going to talk about fasting as a way to kick off your diet by cleansing your body.  When you fast, your body grabs the fuel it needs from the energy stores in your body.  To be clear, were not talking about fasting for a month or even a week, just 24 hours -that’s all!  Why so short, because the goal is to lose weight as well as jump start better health.   A 24-hour water fast will help to reset your body and level glucose which is great for overall health.

Fasting, specifically Water Fasting allows you to still enjoy that cup of black unsweetened coffee and green tea, but water is your best friend.  People who water fast detoxify and heal more quickly, so no juice!  Water only fasting will allow your digestive passageway and organs to rest completely allowing energy to be used to clean instead of digest.  Yes, you will lose weight as with any shortage of calories, but the goal is to continue to lose weight with a healthy diet and exercise plan, plus gain good health!

To begin a 24 hour water fast eat your last meal at 6 or 7 PM the night before the day you chose.  Upon waking drink 2 glasses of water to kick start the cleansing period.  So we are clear a 24-hour water fast is not as easy as you think.  You will experience hunger pains and ideas of quitting.  Its only 24 hours but for some it will seem like an eternity which is why you will need support from someone; a trainer, close friend or spouse.  When the hunger pains hit, drink not just 1 but 2 glasses of cold water.  That knotting cramping feeling in your tummy will pass, don’t give in and eat!  To reiterate the feeling will pass but hunger pains are unfortunately essential to the experience of detoxification. Your body is working hard to rid itself of toxins.  You may want to keep a journal of your feelings, thoughts and emotions including any physical or mental swings.  This information will be helpful to look back on if you choose to repeat your 24-hour fast as well as show your inner strength!

After a full 24 hours the cramping should subside, now your body is ready to eat.  Before eating first drink 2 glasses of water and have a small healthy meal, No empty calories!  Stay away from high sugar, low fiber foods.  Even though you think you are going to eat a lot you can’t because your hunger has adjusted.   Think light. Enjoy an apple and spoon full of peanut butter or small 3 oz. piece of chicken with asparagus.  You will be surprised how satisfying this small meal will be.  Do not have a full meal, it can make you sick which is not the goal!  Eat light and then get some sleep.  In the morning drink 2 glasses of water upon waking and have a light breakfast.  A good breakfast choice may be a small egg white omelet with spinach, Canadian bacon and low fat cheese.

So you fast for 24-hour now what?  First of all change your mindset, eat right, and make the 24 hour fast count!  It’s important to remember that how you live after a fast is critical to its success.  What you eat and what exercise routine you will follow must be planned in advance.  Fasting will clean, revitalize and energize your body.  It is the building blocks of a healthy body, but healthy food and fitness choices are essential next steps to keeping your structure solid.  Making good choices of nutrient dense food is important.  To keep your body in check, one day a week do a mini-fast, skipping 2 meals in a row.  Following up with a mini-fast once a week will help you keep your eating in control and remind you that food is not such a big deal.

Another benefit to fasting is the increased ability to taste food.  We are so accustomed to eating rich, salty or sweet food that we have lost our ability to really taste food in its natural, unprocessed state.  What we once took for granted like a normal apple or carrot will begin to become refreshing and delicious.  Did you see how I mentioned natural and unprocessed; this is the way we should be eating.  Instead of buying turkey lunchmeat, buy a turkey breast; cook it for dinner and slice up the remaining meat for lunch.  Add the unprocessed-natural turkey to a delicious salad or a sandwich on whole grain bread (make it a thick ½ sandwich to reduce carbohydrates).

It’s important to maintain an adequate fluid intake during a 24 hour fast.  Water, black coffee and unsweetened tea are good options making sure that water is the main source of fluid intake.  People with diabetes, who are pregnant or breastfeeding, or anyone with a chronic disease should not fast.   Before starting a new diet, consult a physician.

Chaffey High School Alumni

Lance McCullough, Class of 1981

Lance McCullough
Owner – Fitness Results

 Lance McCullough ’81, certified personal trainer and owner of Fitness Results gym in Upland, found his passion for weight training as a freshman at CHS playing on the football team. Looking back, Lance remembers his teammates bench pressing 135 lbs. as they had older brothers to work out with. Because he had no experience with weight training, Lance tried to bench press the maximum and was disappointed with the results. Determined to learn, Lance began frequent weight training with positive results. Weight training became his passion, and led to many weight lifting titles as well as the 1998 AAU World Bench Press Championship with a world record lift.

In 1994 Lance opened his personal training gym, Fitness Results, with the goal of helping others achieve their personal fitness goals, which range from weight loss to body sculpting and increasing strength and increasing overall health. Today Lance and his staff of certified trainers (including Jill Caldwell ’83) offers personal training, boot camp and Pilates.

CHS alumni are currently training with Lance and Jill include

• Nancy DeDiemar Jones ’63 and her husband Patrick. Nancy and Patrick began training in October 2009; by August 2010 they had lost weight (Nancy 58 lbs, Patrick 74 lbs), lowered their body fat by 12% and cut 20 inches off their combined waistlines. Both are now wearing the same size clothes as high school. Recently retired after transitioning their printing business to a new owner, Nancy and Patrick continue to train with Lance to enhance their health, maintain fitness, and continue with weight loss.
• Gary ’65 and Sue Olinger Ovitt ’65. “We started training with Fitness Results in February 2011 and are so happy to have found them. Staff and clients make for a very pleasant training experience,” says Sue. In the first year, Gary reached his goals for weight loss (28 lbs.) and body fat (6% decrease), decreased his waist by 6 inches, and increased his muscle mass by 10 lbs. Sue lost 30 lbs. and now wears a size 6. “We credit Nancy DeDiemar for introducing us to Lance, Jill and Rodney. We like being guided by Chaffey grads Lance and Jill and exercising with other Tigers such as Mike Milhiser’74 and Nancy and Patrick Jones,” said Sue.
• Mike Milhiser ’74. Mike started training in early 2011 and has lost a total of 25 lbs.
• Richard ’56 and Kathy Omlin Briggs ’60. Kathy and Richard train with Jill to increase their health and fitness.

Other Tigers who have trained at Fitness Results include Ken McCullough ’56 (who is also Lance’s dad), Dorothy Estabrook Brown ’56, and Nelda Smothers Crandall ‘56 (Lance’s mom).

Lance stays abreast of health-related research to help those who train with him. He notes that a 2011 study of the effect of exercise on cognition conducted at the University of Iowa showed that “aerobic exercise improves ability to coordinate multiple things, long term planning and your ability to stay on a task for extended periods . . .resistance training, improves your ability to focus amid distracters. . . the hippocampus area of the brain, key for memory formation, shrinks 1% to2% per year in those older than 60, but when people this age group begin fitness regimens, it grows by 1% to 2% instead.”  For more information on Fitness Results, including photos of the gym, Lance and Jill, visit www.fitnessresults.com.

Patrick and Nancy train at Fitness Results

NEW DISPLAY AT FITNESS RESULTS!!!

Lance, owner of Fitness Results wanted something to fill the space above the front window of the gym. He wanted something unique and what resembled more of an American flag as if it was flying outside. Lance did the wood work with the waves and curves and Daniel, who also does all the other artwork for Lance in the gym, painted the flag. The flag is now finished, being 85″x41″ and is beautifully displayed at Fitness Results, the end product turned out better than anticipated:)

WHAT A WONDERFUL SURPRISE!!!

Our client here at Fitness Results, Valerie received and unexpected surprise at the gym on Monday, February 13. Valerie’s son, Jason has been overseas and serving in Afghanistan. Jason was able to take a 2 week leave to return home. Without his mothers knowledge, Jason and friends and family were able to plan a surprise for his mother, Valerie. On Monday, February 13, Valerie had a personal training appointment here at Fitness Results, before her workout, Jason, friends and family showed up to surprise Valerie with Jason’s unexpected return home.
It was a very exciting and emotional moment for everyone, and even for us at Fitness Results to be a part of this exciting moment. We wish the family a wonderful visit with Jason while he is visiting for 2 weeks, before his return to Afghanistan. We wish Jason a safe deployment. All of us at Fitness Results have great admiration and are thankful for men like Jason to serve our country, along with other men and women.

Check out the latest article about Fitness Results on LaVerne.online!!!

Fitness Results on Total HEALTH kick for 2012

 

Special Thanks to Peter Bennett

Lance McCullough, owner of Fitness Results, which has been serving the fitness needs of clients for two decades, is on a total HEALTH (Health Eating, Active Living, Total Harmony) kick for 2012.

For the healthy eating portion of his program, Lance, sits down and counsels his clients about their nutrition choices

“Your body is like a race car,” Lance said. “If you have a race car and put bad fuel in it, it’s not going to perform very efficiently, but if you put in good racing fuel, it’s going to run powerfully.”

For the Active Living segment, he advises his clients to maintain a steady diet of weight resistance training. While he recognizes that adding cardio to your fitness routine can burn calories, he believes doing “all cardio all the time,” for weight loss can work against you.

“Too much cardio can actually slow the metabolic rate down,” Lance said. “You have to do the weights to stimulate the muscles. If we keep the muscles up, it will keep the metabolic rate up, which will keep the weight down.

“Too many women are afraid that weights are going to get them too big and bulky, and it’s the exact opposite,” he added. “The weights will make them look more fit and tone and keep the extra weight off.”

He said the results don’t lie.

“All our clients, when they start doing the weight training, they are amazed at how the weight comes off them and how good they look,” Lance noted.

As for the Total Harmony part of his HEALTH package, Lance and his clients are hitting the trails and making fitness fun.

“We’re ramping up all exercise programs with more outdoor activities and events,” Lance said. “The idea is to keep everybody motivated. When we’re out hiking or biking, our clients experience first-hand how their improved personal fitness makes their outings much more enjoyable.

“We invite everybody to come along and join us.”

Fitness Results has always been known for mixing it up, tailoring individual health and fitness programs for each client. Besides offering its signature personal training, Fitness Results offers Pilates and boot camp training inside its beautiful double-deck exercise studio that looks as immaculate as the day it opened.

“We’re all about improving the fitness experience,” Lance said. In recent weeks, he’s added a new Cybex leg press, Magnum leg extension machine and deltoid fly pec-deck machine.

Lance and trainers Rodney Harris and Jill McAlpin have long-time clients dating back two decades. Their successful formula has always been straightforward.

“We have no sign-up fees, no contracts and no dues,” Lance said. “You pay as you go. So, we have to get results for our clients; otherwise, they’re not going to keep coming back.

Clients start showing up at Fitness Results as early as 5 a.m., with personal work-out sessions extending well into the evening.

“We’re there for our clients,” Lance said.

Currently, Fitness Results offers its boot camp Monday through Friday from 5:30 a.m. too 6:30 a.m. Evening sessions are offered Monday, Wednesday, and Friday from 6:30 p.m. to 7:30 p.m. There are full-week and three-day plans, and campers can mix morning and evening sessions at their discretion.

If you’re ready to start your total HEALTH plan, call Fitness Results at (909) 608-1780. The Fitness Results studio is located at 1842 W. 11th St., suite G, in Upland, Calif.

IN LOVING MEMORY OF MAGIC

For those of you who remember, Magic, my black lab, he passed yesterday.

Magic was a fun, loving and friendly dog who loved to hang out at the gym and tag along on all of our adventures.  Magic was loving to all of our clients and was loved by all, he was truly “a man’s best friend.”

Magic will be missed greatly…

REST IN PEACE MAGIC- JANUARY 9,2012

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What is your New Year’s Resolution?

Is your New Year’s Resolution to lose weight?

A New Year’s resolution is an opportunity to make a change and commitment to yourself in the new year.

For many people, losing weight is one of the most common New Year’s resolutions.

It is more common, for most people to begin their New Year’s resolution at the beginning of the year and as time passes it is slowly begins to taper off and the New Year’s resolution is no longer a priority for most.

By setting your New Year’s resolution as a long term goal, with several short terms goals on the way, your goal of losing weight will be more attainable.  Make your New Year’s resolution reasonable and understand that losing weight is not something that can be accomplished over night.  It takes commitment to yourself, eating right and working out continuously.

Fitness results recommends working out with a personal trainer 2-3 times a week, lifting weights and consulting with a personal trainer about your goals.  Lifting weights will build one’s muscle mass, increase one’s metabolism and contribute to weight loss.

If your New Year’s resolution is to get back in shape and lose weight, then contact Fitness Results and discuss your goals with a personal trainer so they can get you started with what can be a change in your life not just for the new year but they entire year long.

Fitness Results: Best of Upland Award

Press Release

FOR IMMEDIATE RELEASE

Fitness Results Receives 2011 Best of Upland Award

U.S. Commerce Association’s Award Plaque Honors the Achievement

NEW YORK, NY, June 15, 2011 — For the third consecutive year, Fitness Results has been selected for the 2011 Best of Upland Award in the Children’s Fitness category by the U.S. Commerce Association (USCA).

The USCA “Best of Local Business” Award Program recognizes outstanding local businesses throughout the country. Each year, the USCA identifies companies that they believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and community.

Nationwide, only 1 in 120 (less than 1%) 2011 Award recipients qualified as Three-Time Award Winners. Various sources of information were gathered and analyzed to choose the winners in each category. The 2011 USCA Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the USCA and data provided by third parties.

About U.S. Commerce Association (USCA)

U.S. Commerce Association (USCA) is a New York City based organization funded by local businesses operating in towns, large and small, across America. The purpose of USCA is to promote local business through public relations, marketing and advertising.

The USCA was established to recognize the best of local businesses in their community. Our organization works exclusively with local business owners, trade groups, professional associations, chambers of commerce and other business advertising and marketing groups. Our mission is to be an advocate for small and medium size businesses and business entrepreneurs across America.

Posted on the USCA Website.

Veg-out on Veggies!

The Harvard School of Public Health states:

It’s hard to argue with the health benefits of a diet rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check.”

The recommended serving of fruits and vegetables each day is 2-3. It’s always great to eat a handful of carrots, broccoli, cauliflower, or snap peas; however, it doesn’t hurt to spice it up when it comes to how your vegetables come prepared. Raw and steamed veggies are always the easiest, but try changing it up a bit and check out this great website with some really tasty vegetable dish recipes so that you can get in your daily servings of those nutritious and delicious vegetables.

The Harvard School of Public Health Website

Fact or Fiction? Let’s find out!

There are so many different sources of information out there today regarding health and fitness. Fitness Results owner, Lance McCullough, can’t stress enough how important it is to make sure you are getting your information from a credible source.  Lance is dedicated to sharing the facts about fitness and partnered up with Peter Bennett from La Verne Online to shed some light on this issue.

Check out the article here to read more about the myths that can easily fool people, and how to discern fact from fiction!